penn relay carnival v.2013

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides
+ Penn w10k/m5k: aerobic running + 3 x 300 cut-downs

7:00 PM - Yellow Jacket Celebration

tuesday (6:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 1'

+ long-distance: 5-6 x 1200 @ AT, r= 1'
(AT as calculated by: 5k time + 1' / 5)

+ m800m (2:30 PM): 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday
shake-out in early afternoon
COMPETITION (m3kSC, m5k, w10k)
those not competing/not traveling:

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday

shake-out in late AM

COMPETITION (mDMR)
those not competing:
aerobic running + strides
those not traveling:
6:00AM - workout w/ AC
3 x 2000 @ AT, r= 2-3'
or 3 x 400 + 200, r= 2' / R= 10'
or Time Trial

saturday

shake-out in mid-morning

COMPETITION (w4x800, m4x800)

(those not competing)

aerobic running

+ stretching

sunday (9:30 AM)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room

tobacco road

monday
ACC 1500/w10k: 6:00PM or 7:30PM
800j + mcmillan wu + 10' @ AT + 3200j + 3 x 200 cut-downs
all others: on your own

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday
ACC 1500/w10k: OFF or light run on own
all others:

800j, mcmillan wu
ACC 3kSC/5k: 10' @ AT + 3200j + 3 x 200 cut-downs
ACC 800: 8 x 200 cut-downs
non-ACC: 10' @ AT + 3200j + 3 x 1000 cut-downs

+ general strength circuit

wednesday
ACC group: travel + light shake-out
all others: on your own

400j, dynamic foot drills

+ aerobic running

+ hip circuit

+ barefoot strides on grass

thursday
ACC group:
shake-out in AM
1500 & 10k: COMPETITION
all others: on your own

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday:
ACC group:
shake-out in AM
800 & 3kSC: COMPETITION
all others: on your own

800j, mcmillan wu

+ workout tbd

+ general strength circuit

saturday
ACC group:
shake-out in AM
1500, 800, 5000, 4 x 400: COMPETITION
all others: on your own

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

anything can happen if you let it

The blog title comes from Mary Poppins, which was performed at the Fox Theatre last week.  As I listened it struck me that it was very relevant to our pursuits.  As a group, some special things have been happening.  More is possible, though...if you let it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ m800 (2:30PM): 3x200 + 2x300 + 400 + 2x300 + 3x200, r= 90"
+ mid-distance: 3x200 + 2x300 + 400 + 2x300 + 3x200, r= 90"
+ long-distance (6:00AM): 80% running on park lake loop
+ non-ACC distance: aerobic running + 3-4 x 300 cut-downs
+ w10k (6:00AM): 25 x 400, r= 30"

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 4 x 40m hill sprints + 4 x 90m

+ mcmillan core

friday (if weather is too bad, workouts will be Sat AM)

800j, mcmillan wu

+ m800: 5 x 400 cut-downs, r= 5'

+ mid-distance: 5 x 400 cut-downs, r= 5'

+ long-distance (6:00AM): 1600 + 2 x 800 + 4 x 400

+ non-ACC distance (6:00AM): 80% running on park lake loop

+ w10k (6:00AM): 80% running on park lake loop

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

heading south

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 16 x 300 @ 5k to 3k pace, r= 1'

+ m800m: 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

Florida group:

before noon - light aerobic running + 2-3 x 200 @ race pace

travel + shake-out upon arrival

Auburn group:

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 4 x 40m hill sprints + 4 x 90m

+ mcmillan core

friday

Florida group:

shake-out in late AM

COMPETITION (800m, 1500m, 3000SC, 5000m)

Auburn group:

light aerobic running + 2-3 x 200 @ race pace

saturday

Florida group:

shake-out in mid-morning

COMPETITION (4 x 800m, DMR)

Auburn group:

travel

COMPETITION (1500m, 800m, 3000m)

(those not competing)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

there's no place like home

After solid racing this past weekend, we have some great opportunities AT HOME this weekend!  And weather looks promising at this point :)

Pretty standard workouts for this week.  Group racing 5000 will do long-distance workout listed for tuesday.  Women's 10k (KT) will do something different, still working on options - sorry!  Women's SC will do long-distance workout on tuesday with three hurdles on 300 cut-downs.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance, m3kSC: 9 x 400, r= 3' (3 @ CP-3% + 3 @ CP + 3 @ CP-3%)

+ long-distance: 1-2 miles @ AT + 2 miles jog + 3 x 300 cut-downs
+ w10K: 10-12 x 1000, r= 1' @ 15k to 1/2 mar pace

+ 800m: 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 4 x 40m hill sprints + 4 x 90m

(those competing in 5000)
light aerobic running + 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing in 5000)
shake-out in late morning

COMPETITION
(those not competing in 5000)
light aerobic running + 2-3 x 200 @ RP

(those not competing this weekend)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)
shake-out in mid-morning

COMPETITION

(those not competing: on your own)

aerobic running

+ stretching

sunday (optional, time-tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

SB13

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 5 x 400, r= 5'

+ W-long-distance: 1.5 mi @ AT + 1600j + 3 x 1k, r= 5'

+ M-long-distance: 3 x 400 + 3 x 300 + 4 x 200

+ 800m: 6 sets of 400 + 200, r= 200j / R= 400j

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday (those traveling, 10 AM depart)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing)
shake-out in AM

COMPETITION in PM

(those not competing)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)

shake-out in AM

COMPETITION in PM

(those not competing: on your own)

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

outdoors up

*please text mileage for last week!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance: 4 x 300 + 2 x 800 + 3 x 400 (all at or near 1500)
+ long-distance: 1 x 1600(5k) + 2 x 800(3k) + 4 x 400(1.5k)

+ m&w800: 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass
*mid-distance & 800: no more than what weekly mileage calls for,
can even go a little shorter

thursday

800j + dynamic wu

+ light aerobic running

+ (LD) 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250
+ (MD&800) 10 x 200 cut-downs, r= 90"

+ mcmillan core

friday
(those competing)
COMPETITION or light aerobic running + 2-3 x 200 @ RP
(those not competing)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday
(those competing)
COMPETITION
(those not competing: on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room